2.2 Common Forms of Plyometric Training

Benefits of Ladder Training

  • Neurological training (agility/foot speed/reactive strength).
  • Range of motion.
  • Cardiovascular endurance.
  • Coordination/technique.
  • Enjoyable form of cardio, warm up, or speed training session.
  • Injury prevention.

Postural Cues When Using Ladder

  • Toe up/dorsiflexed position
  • Landing on the balls of the feet
  • Head up/chest up position
  • Eyes forward/shoulder blades retracted
  • Hips in neutral pelvic tilt
  • Watch adduction/abduction at the knees
  • Watch pronation/supination at the ankles

Technical Cues When Using the Ladder

  • Along with the proper posture, athletes must also perform this while keeping elbows at 90 degrees; hands open on all running exercises.
  • The arms are used to increase speed of movement and improve balance and control.
  • Use the arms and legs in an opposite arm/opposite leg pattern.
  • The hips initiate movement, not the feet.
  • Keep the hips over the ladder during the execution of drills.
  • First, learn a movement slowly and perform with control before trying to perform it quickly.
  • Try to add cues as sport specific as possible to the drills for the client.